Lower GI foods can also result in higher
muscle glycogen levels (storing more carbs in the muscle), and less chance of storing the extra glucose as fat.
The frequency and intensity of your training leads me to believe that you are running with rather
depleted muscle glycogen stores on a regular basis.
The more insulin sensitive you are, the less insulin needs to be produced in order to store glycogen in the muscles and more glycogen gets stored
as muscle glycogen instead of fat.
Increased
muscle glycogen storage in response to more exercise is a big reason people don't see weight loss at first.
Protein - only drinks fail to
increase muscle glycogen, so save them until later or, better still, add some carbohydrate to them to make them more useful.
This study looked at the rate of
muscle glycogen synthesis during 2 and 4 hours of recovery after depletion by exercise using two energy equivalent carbohydrate drinks.
Maintain blood sugar levels and help spare
muscle glycogen by targeting 0.3 to 0.5 grams of carbohydrate per pound of body weight per hour.
They do not hydrate you as quickly as water does but are ideal after doing high levels of exercise to quickly
replace muscle glycogen stores.
When muscle glycogen is in short supply, glucose is derived from fat and, to some degree, amino acids (proteins).
A combination of a greater reliance
on muscle glycogen and reduced ability to store glycogen appear to be the primary reason for decreased endurance and exercise intolerance in people with hypothyroidism.
When you eat carbs, they're largely converted
into muscle glycogen — the storage form of carbohydrate.
17 grams of carbohydrates to support
muscle glycogen needs as well as energy levels while at rest and during exercise.
Anything intense enough and long enough to burn
through muscle glycogen allows carb consumption without knocking you out of ketosis.
But if you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored
muscle glycogen gets depleted.
Even if you exercise the same muscle group twice per day, you'll still probably have
enough muscle glycogen to perform well in the second workout.
Heavy exercise, especially resistance training,
releases muscle glycogen into the blood, thus raising insulin and lowering concentrations of ketones.
Another benefit of the slow break down of carbs is that it makes the body store more of the carbohydrates as
muscle glycogen rather than body fat.
After a night's sleep your liver glycogen is depleted and you need to consume carbohydrate - rich foods to replenish liver glycogen stores and top
off muscle glycogen stores.
Another key finding: Despite their low intake of carbs, these fat - burning athletes had
normal muscle glycogen levels — the storage form of carbohydrates — at rest.
While a low carbohydrate diet can slowly
replenish muscle glycogen through the process of converting proteins into sugars, this is an inefficient process.
If you haven't eaten or have done a longer and / or more intense cardio workout, be sure to eat within 45 to 60 minutes to
restore muscle glycogen.
If you're working out with a high intensity your muscles are going to be using
muscle glycogen for energy.
We don't see a good reason to eat foods with a higher glycemic load when foods with a lower glycemic load will quite effectively replenish
depleted muscle glycogen.
It found that 0.7 g / kg body weight of glucose given every 2 hours would maximize the rate
of muscle glycogen synthesis.
That's because after a certain number of hours of not eating the liver and
muscle glycogen levels are low, as well as blood sugar.
After a workout is a wonderful time to consume carbs because at this time your body is more likely to use these carbs
as muscle glycogen rather than store them as body fat.
Studies show that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher percentage of the carbs ingested will be used for
muscle glycogen replenishment instead of other uses.
Phrases with «muscle glycogen»